CasserolesRecipesVeggie-Lover Dinners

Broccoli Quinoa Bake

heartysmarty

My kids eat their broccoli the best when it’s topped with cheese and bacon! This dish is a complete meal with protein, fat, and whole grains. You will feel great about all the Folate, Vitamin K, and other nutrition you are getting from the broccoli. This is a perfect casserole to warm yourself on a chilly winter’s day. Enjoy!

 

Broccoli Quinoa Bake

3 Cups Quinoa, cooked
1 Recipe Hearty Cream of Chicken Soup
1 Cup Chicken, shredded (see tip here)
1 Tablespoon Real Bacon Pieces
3 Cups Broccoli, frozen
1 Cup Cheese, shredded*

Directions:
1. Heat oven to 350 degrees and grease a 9 x 13 inch pan.
Cook Quinoa according to package directions, and set aside in greased pan.

2. Prepare Hearty Cream of Chicken Soup. Pour the soup over the quinoa and mix it well.

3. Top quinoa mixture with shredded chicken and sprinkle with chopped bacon pieces.

4. Chop the frozen broccoli and place on top of the mixture. Bake at 350 degrees for 20 minutes

5. During the last 5 minutes of baking, remove the dish, sprinkle with cheese. *I like to use sharp cheddar, but crumbled Feta or fresh Parmesan is also delicious.* Return to the oven until the cheese is evenly melted.

6. Allow to cool for about 5 minutes before serving.

Broccoli Quinoa Casserole 2

Makes 6 to 8 servings.

continue reading
RecipesVeggie-Lover Dinners

Roasted Butternut Squash and Penne Pasta

heartysmarty

Martha Stewart inspired this recipe, and I have changed the original so many times that now it has my stamp on it. I have tried in the past to use all whole wheat pasta, but the texture is a little too coarse for my family. Thus, you will notice I use half whole wheat pasta and half white pasta. No one has ever made a fuss about it, so it stays! You will love the simple combination of sweet roasted squash and red onions with fresh garlic and parmesan cheese. You will also love that this dish takes less than 30 minutes from start to finish! I like to make enough so there will be left-overs for tomorrow’s lunch. Enjoy!

Roasted Butternut Squash and Penne Pasta

Course Main Course
Cuisine Italian
Keyword butternut penne
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8 people
Author heartysmarty

Ingredients

  • 2 Cups Dry Whole Wheat Penne
  • 2 Cups Dry Enriched Penne
  • 1/4 Cup Olive Oil divided
  • 1 large Butternut Squash 4-5 Cups, peeled and cubed
  • 1 large Red Onion 1 to 1 1/2 Cups, cubed
  • 3 cloves Garlic minced
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 3/4 Cup Parmesan freshly grated

Instructions

  1. Preheat oven to 400 degrees.

  2. In a large mixing bowl, combine the cubed squash and onion with half of the olive oil (2 tablespoons) and salt and pepper. Mix until the vegetables are well coated.

  3. Pour the vegetables onto a tin foil-lined baking sheet and roast for about 10 minutes, stirring once during the cooking process.

  4. Meanwhile, bring a large pot of water to boil and prepare the penne pasta. Drain pasta and leave it in the strainer during the next step.

  5. Heat remaining olive oil over medium heat in the large, currently empty, pot. Sautee the minced garlic for just 1-2 minutes to release its flavors.

  6. Return the pasta to the pot and add the roasted vegetables to the mix. You might choose to add one additional Tablespoon olive oil here and that is just fine. Use a rotary cheese grater to quickly shred the parmesan. Fold in 1/2 cup of parmesan and leave the rest for topping individual servings.

Featured Product

(affiliate link)

ZYLISS Classic Rotary Cheese Grater

continue reading
Gluten-FreeRecipesSlow Cooker and Instant Pot

Slow-Cooker Thai Peanut Chicken

heartysmarty

Sunday Dinners call for something delicious, comforting, and easy to prepare, which is why most of my Sunday dinners are cooked in a slow cooker or Instant Pot (Affiliate link). There’s nothing that says “home” better than walking into the door after a day of Church worship, Church choir practice, and other Church meetings to a kitchen filled with the delicious aroma of our savory dinner. Sunday meals are heavier than those we eat the rest of the week, and that is just as it should be! This Thai Peanut Chicken is best served over Coconut Jasmine Rice. And, because a meal is never complete without a fresh fruit or vegetable, I usually pair this with a salad or roasted zucchini squash. Happy eating!

Slow-Cooker Thai Peanut Chicken

Salsa, lime juice and peanut butter gives this dish a wonderful Thai flavor.

Course Main Course
Cuisine Thai
Keyword Thai Chicken
Prep Time 10 minutes
Cook Time 4 hours
Total Time 4 hours 10 minutes
Servings 12 people
Calories 295 kcal
Author heartysmarty

Ingredients

  • 5 boneless skinless Chicken Breasts (2.5 pounds)
  • 1 1/4 Cup Pace Picante salsa
  • 1/2 Cup Natural Peanut Butter
  • 1/4 Cup Lime Juice
  • 1 Tablespoon Ginger fresh grated
  • 1 1/2 Tablespoons Soy Sauce I use Bragg Liquid Aminos for my Gluten-Free friends.
  • 1/2 Cup shelled Peanuts
  • 1/4 Cup Cilantro fresh chopped

Instructions

  1. Place chicken in bottom of 6-quart slow cooker or Instant Pot on the Slow-Cooker setting

  2. Pour all remaining ingredients except half the peanuts and the fresh cilantro.
  3. Cook on low 8-10 hours or on high for 4-6 hours.
  4. Before serving, use kitchen shears to cut chicken into small, cube-size pieces.
  5. Serve over Coconut Jasmine Rice and garnish with peanuts and fresh cilantro.

Recipe Notes

Use your salsa of choice, just make sure there is no sugar added.

Featured Product

(Includes Affiliate Links)

 Instant Pot

 

Bragg Liquid Aminos 

 

 

continue reading
Gluten-FreeRecipesSides

Coconut Jasmine Rice

heartysmarty

This recipe is so simple that is seems silly to write a post for it. However, I use this as a side dish so often in my recipes, that I need a separate link for it here. Serve this with curry, stir fry, or a slew of other Asian fare.

 

Coconut Jasmine Rice

2 Cups White or California Brown Jasmine Rice
1 Can Coconut Milk, full fat*
2 Cups + 3 Tablespoons Water
1/4 teaspoon Salt

Directions:
1. In a large saucepan, combine all ingredients over medium-high heat.
2. Bring to boil and reduce heat to a simmer.
3. Cook for about 15 minutes or until all the liquid is absorbed and rice is tender.

*Find coconut milk on the “ethnic” or “Asian” shelves of your local grocery store.

Makes 8 half-cup servings.

continue reading
Gluten-FreeMeals for OneRecipesVeggie-Lover Dinners

Spinach and Feta Quinoa Cakes

heartysmarty

This is a gluten-free, protein packed meal. Two cakes (3-inch diameter) with 1 tablespoon of yogurt sauce each provides 18 grams of protein, 10 grams of fiber, and 20 grams of carbohydrate. The combination of spinach and feta cakes with fresh lemon and dill dipping sauce will make your taste buds dance. Enjoy this delicious party in your mouth!

Spinach and Feta Quinoa Cakes

1 1/2 Cups Quinoa, cooked
3 Eggs
2 Cups Fresh Spinach, chopped and stems removed
1/4 Cup Green Onions, chopped
1/3 Cup Feta Cheese, crumbled
1 teaspoon Dry Dill
1 clove Garlic, minced
1 teaspoon Lemon Zest
1 teaspoon Lemon Juice
3/4 teaspoon Salt
1/4 teaspoon pepper

Lemon Dill Yogurt Sauce
1 Cup Greek Yogurt
2 Tablespoons Green Onions, chopped
3/4 teaspoon Dry Dill
2 teaspoons Lemon Juice, freshly squeezed
3/4 teaspoon Salt
1/4 teaspoon Pepper

Directions:
1. Prepare the yogurt dipping sauce and chill it in the fridge.

2. In a stove-top skillet, add the spinach and cover with a lid. Wilt the leaves at medium heat for 6 to 8 minutes. Add the minced garlic and cook for just 60 seconds to release the flavor.

3. Mix all quinoa cake ingredients together in a large mixing bowl. Use a fork to beat the eggs and incorporate well into the quinoa mixture. Preheat a non-stick electric skillet to 350 degrees or a stove-top skillet heated to medium high.

4. Use your hands to form a ball out of the quinoa just smaller than the size of a tennis ball. Place it on the heated skillet and press it into a patty. Use a spatula to round out the sides of the cake.

5. Cook for about 7 minutes on the first side of the cake. Use a spatula to flip the cake over and cook for another 5 minutes.

6. When the cakes are finished, serve them immediately and top with a dollop of yogurt sauce

Makes 6 (3-inch diameter) cakes.

The cakes should be golden brown when you first flip them over. They are ready to eat when they are the texture of a burger and don’t easily crumble.Quinoa Cakes Cooking

continue reading
RecipesSoups

Hearty Lasagna Soup

heartysmarty

This recipe is my healthified (that should be a word, right?) version of a soup that was served in the café which my dietetics colleagues and I spent a semester running in college. The original recipe was pretty heavy, so I altered it to include more vegetables and less meat. At dinner last night, my six-year-old boy asked if I could make this soup on every soup night. I hope you enjoy it as much as he does!

Hearty Lasagna Soup

1/2 pound Italian Sausage
1 1/2 Cups Onion, chopped
2 Medium Carrots, chopped
2 Medium Zucchini Squash, chopped
6 Cloves Garlic, minced
7 Cups Water
7 teaspoons Chicken Soup Base
2 Cans Diced Tomatoes (15 ounces each)
1 Can Tomato Sauce (15 Ounces)
2 Tablespoons Fresh (1 Tbsp Dry) Parsley, chopped fine
2 Tablespoons Fresh (1Tbsp Dry) Basil, chopped fine
1/2 teaspoon Oregano
2 1/2 Cups Egg Noodle Pasta (dry)
2 Cups Spinach, chopped
Grated Parmesan Cheese for garnish

Directions:
1. In a large pot, brown the sausage over medium high heat. Once cooked, drain and gently rinse with hot water. Add onions, carrots, and zucchini to sausage. Sauté for 5 minutes. Stir in minced garlic and sauté for 1 minute more.
2. Add water, soup base, tomatoes, sauce, and herbs to sausage and vegetable mixture. Bring to a low boil and cook until vegetables are tender.
3. Add dry pasta and simmer until al dente, about 10 minutes.
4. Stir in chopped spinach and garnish with freshly grated Parmesan Cheese.

Serves 8.

continue reading
Meals for OneRecipesSalads

Hearty Quinoa Salad

heartysmarty

Looking for a simple salad that can serve as a great side dish or a filling meal? Look no further. This salad is easy to make, and it’s packed with energy and nutrition to satisfy your hunger. Did you know that one half-cup serving of cooked quinoa has FIVE GRAMS of protein in it? It’s no wonder this dish “sticks to your ribs” for a good while—it has the perfect balance of protein, carbohydrate, and fat (and fiber!) to keep you fueled for a busy day. The vegetables provide excellent sources of vitamin C, folate, vitamin K, vitamin A, and more. Serve this for your next family gathering, outdoor barbecue, or just pack it for lunch. Enjoy!

 

Hearty Quinoa Salad

1 Cup Quinoa, dry
1 1/2 Cups Zucchini, chopped
1 teaspoon Olive Oil
1 Red Bell Pepper, Chopped
1/4 Cup Feta, crumbled
1/4 Cup Sundried Tomatoes, chopped
3 Tablespoons Pine Nuts
2 Tablespoons Fresh Basil, chopped fine
1/4 Cup Bottled Italian Dressing*

Directions:
1. In a large saucepan, combine 1/2 Cup quinoa with 1 Cup water. Cover with lid and bring to boil. Once boiling, turn heat off and leave pan on the burner for about 15 minutes until quinoa is fully cooked. Set aside.

2. Sauté zucchini in olive oil over medium-high heat for about 5 minutes or just until it starts to get brown and crisp-tender. Remove from pan and let cool in a separate container.

3. Roast pine nuts in the same pan for about 3 minutes. Stir often to promote even cooking and prevent burning.

4. Mix all salad ingredients together and refrigerate about 4 hours or until chilled through. The salad tastes best after a few hours of marinating.

Tip: If you need it ready in a jiffy, chill the quinoa and zucchini in separate, uncovered containers in the freezer for about 10 minutes before combining all ingredients.

Makes 4 side servings.

*When choosing an Italian dressing, check the label for sugar content. If it contains more than 3 grams of sugar per 2 Tablespoon serving, try to find the original, full-fat version of the dressing. When manufacturers make a low-fat dressing, they substitute sugar for fat to make up the flavor. Unfortunately, refined sugar converts to fat faster than the oil from the dressing does when we digest it, so it’s better to go for the full-fat version.

continue reading
RecipesSoupsVeggie-Lover Dinners

Megan’s Minestrone

heartysmarty

This is the heartiest soup I serve at the Andersen dinner table. The kids have no idea how much nutrition is packed into this comforting bowl of goodness, because it is so tasty! Lately, I’ve been whipping up a pot when we have the winter sniffles. It feels so good going down and with all the vitamins C, K, A, and potassium it contains, it helps us overcome our colds. I hope you and your loved ones enjoy it as much as we do!

Megan’s Minestrone

Course Soup
Cuisine Italian
Keyword minestrone
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 8
Author heartysmarty

Ingredients

  • 2 Tablespoons Olive Oil
  • 1 medium Yellow Onion chopped
  • 2 Cloves fresh Garlic minced
  • 1 Cup Carrots raw, chopped
  • 1/2 Cup Celery chopped
  • 1 1/2 Cups Zucchini chopped
  • 2- 14 oz. cans Diced Tomatoes with Juice
  • 6 Cups Water
  • 2 Tablespoons Chicken Soup Base
  • 2 Tablespoons Fresh Parsley chopped fine
  • 3 Tablespoons Fresh Basil chopped fine
  • 1 teaspoon Dried Oregano
  • 3/4 teaspoon Salt
  • 1/4 teaspoon Pepper
  • 1/2 Cup Elbow Macaroni
  • 15 oz. Garbanzo drained and rinsed
  • 1 1/2 Cups Kale packed, chopped
  • 15 oz. Kidney Beans drained and rinsed
  • 1 Cup Parmesan grated for garnish

Instructions

  1. Prepare vegetables and herbs with my super-duper chopping trick. It is the only way I can make this soup from start to finish in 30 minutes flat! (I have had a lot of practice at the recipe, though. Don’t be frustrated if it takes you a few minutes longer.)
  2. In a large pot over medium-high heat, warm the olive oil.
  3. Add chopped onion and sauté until tender.
  4. Sautee garlic for just 60 seconds before adding carrots, celery and zucchini.
  5. Bring a separate, smaller pot of water to boil, and cook pasta until al dente. Do not over cook the pasta, because it will continue to cook in the soup when added.
  6. Add tomatoes, water, chicken soup base, chopped parsley and basil and spices. Bring to a boil. Reduce to simmer and cover for about 15 minutes.
  7. Add drained garbanzo beans and chopped kale and simmer uncovered until the kale is tender and the beans are warmed through.
  8. Stir in the cooked pasta just before serving.
  9. Garnish with freshly grated parmesan.
continue reading
Gluten-FreeRecipesVeggie-Lover Dinners

Fiesta Vegetable bowl

heartysmarty

Cleaning out the fridge never tasted so good! For one of those nights when you need a quick meal that tastes great and satisfies every person at the table, try this Fiesta Vegetable Bowl. It’s packed with super-foods containing protein, healthy fats, antioxidants, phytochemicals, cholesterol-lowering fiber, vitamins, minerals and more! Best of all, it’s ready in under 30 minutes.

Fiesta Vegetable Bowl

Course Main Course
Cuisine Mediterranean, Mexican
Keyword bowl, rice, vegetarian
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6 people
Author heartysmarty

Ingredients

  • 3 1/2 Cups Sweet Potato peeled and diced
  • 2 Tablespoons water
  • 2 medium Zucchini Squash diced
  • 2 Red Bell Peppers Diced
  • 1 medium Yellow Onion diced
  • 1 1/4 Cup Frozen Corn
  • 15 oz. Black Beans drained
  • 1 large Lime juiced
  • 1 1/2 teaspoons Garlic Salt
  • 1/2 teaspoon Cumin
  • 1/2 teaspoon Chili Powder
  • 4 Cups Rice Cooked

Toppings:

  • Cilantro leaves
  • Sharp Cheddar
  • Avocadoes diced
  • Plain Unsweetened Greek yogurt

Instructions

  1. Starting with the sweet potato, chop all your veggies into bite-sized pieces.

  2. Coat a non-stick skillet or wok with Canola Cooking Spray and heat over medium high heat.

  3. Add just the sweet potatoes and water to the skillet. Allow to cook for 2-3 minutes before adding zucchini, peppers, and onions to the skillet.
  4. Cook vegetables until crisp-tender, about 6-8 minutes, stirring occasionally.
  5. Add frozen corn and cook for another 5 minutes until warmed through.
  6. Serve vegetables in bowls over a bed of rice and top with cilantro, cheese, avocadoes and Greek yogurt.

Featured Product

(Includes Affiliate Link)

Vidalia Chop Wizard

continue reading
Baked GoodsBreakfastRecipes

Pumpkin Chocolate Chip Flax Muffins

heartysmarty

I hope that by posting this recipe in Mid-December, the Pumpkin craze has not ended yet. Is everyone sick of pumpkin by now? If you are like me, you never get tired of it! Here’s a pumpkin bread that can also be made into muffins. It’s a healthy spin on the traditional recipe which sacrifices no flavor or texture. These are moist, chocolatey, filling yet light.  I serve this as breakfast, snacks, and give it to neighbors for Holiday treats. Sometimes it even shows up in the kids’ lunchboxes.

I don’t believe that anyone should ever feel guilty about eating any particular food. There’s room for everything in every diet, right? Well, if any recipe was ever guilt-free, this would be the one. This bread is chocked full of nutrition from all whole foods. Following is all the glorious nutrition you will get from two 1 inch slices of this bread or 2 regular muffins:

image

From the 100% pure canned pumpkin: 92% of your Daily Intake of Vitamin A!

From the whole wheat flour: B- Vitamins Galore! And Dietary Fiber.

From the unsweetened applesauce: Vitamin C

From the plain, Greek yogurt: Protein, and a little Calcium

From the Flaxseed: Fiber and a little Protein and Iron.

From the Chocolate Chips: Magnesium. Who ever said chocolate wasn’t healthy for you?!

 

Pumpkin Chocolate Chip Flax Muffins

Delicious, moist, and healthy muffins that taste and smell like pumpkin spice heaven.

Course Breakfast
Keyword healthy pumpkin muffin
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 30 muffins
Calories 115 kcal
Author heartysmarty

Ingredients

  • 3 Cups Whole Wheat Flour
  • 2 teaspoons Baking Powder
  • 1 teaspoon Baking Soda
  • 1 1/2 teaspoons Pumpkin Pie Spice
  • 1/2 teaspoon Salt
  • 15 oz. Pumpkin Puree NOT Pumpkin Pie Filling
  • 1 Cup Applesauce unsweetened
  • 1 Cup Greek or Plain Non-fat yogurt
  • 2 Tablespoons Ground Flaxseed + 6 Tablespoons water
  • 1/2 Cup Honey
  • 1 teaspoon Vanilla extract
  • 3/4 Cup Semi-sweet Mini Chocolate Chips
  • 1 Cup Pecans chopped

Instructions

  1. Preheat the oven to 350 degrees and grease two 9 x 5 x 3-inch bread loaf pans or 2 1/2 muffin tins.
  2. In a small bowl, mix all wet ingredients together with a wire whisk or an electric hand mixer until well combined.
  3. In a large bowl, whisk together all dry ingredients.
  4. Pour the wet ingredients into the dry ingredients and stir to combine. Do not over stir or the bread will come out too flat and dense.
  5. Fold in the mini chocolate chips.
  6. Bake muffins for 20-30 minutes or bread loaves for 55-65 minutes or until a toothpick inserted in the middle comes out clean.
  7. Let the bread sit in the pan for 5 minutes after removing from oven.

Recipe Notes

Serve warm or store in the fridge for up to one week. These also freeze and reheat very nicely.

continue reading
1 10 11 12 13 14 18
Page 12 of 18